Often over-looked nutrient fibre offers benefits for almost every part of the body - doing so much more than simply helping to prevent constipation! As well as supporting gut health[i] and improving mood[ii], it can also help maintain a healthy weight and lower the risk of cardiovascular disease, diabetes and bowel cancer[iii].
However, just 9% of us are getting the recommended 30g of fibre a day[1].
With the benefits of fibre so far-reaching and so few of us meeting the recommended daily amount, it’s clear we need to increase our intake. And the good news is that it’s easier (and tastier) to reach the recommended 30g than you may realise. Fibre-rich foods don’t need to be beige and boring, in fact versatile leafy veg like kale, cavolo nero and spinach are a simple and tasty way to easily increase the fibre in your diet, with fruits and pulses also being good sources.
To help, Expert Nutritionist and Dietitian for Discover Great Veg, Jo Travers has shared her top five ways to add more fibre-rich leafy green veg – and in turn fibre – to your diet: As she says; “Fibre is such an overlooked yet vital nutrient – offering benefits for almost every aspect of our wellbeing. So, it’s important we all up our intake to the recommended 30g a day.
Vegetables including leafy greens like kale, spinach and cavolo nero, as well as pulses and fruits, are your friend when it comes to increasing your fibre intake – as these foods are all high in the nutrient. Versatile enough to be used in a host of dishes, and quick and easy to cook, there are so many easy ways to add them – and in turn fibre - to your diet, for example:
- Add a handful or two of kale, spinach or cavolo nero to favourites like spaghetti Bolognese and risottos – they are also delicious in curries (which can provide up to 18g of fibre per portion), as well as soups (up to 21g), chilli (13g), pasta (13g) and more
- Add to salads – a simple winter kale salad can offer up to 21g of fibre per portionEnjoy veg as a snack - kale crisps provide 3.7g of fibre per portion
- Or blend into a smoothie– for up to 4.8g of fibre
- Remember to enjoy veg for breakfast and brunch, as well as lunches and dinners. Recipes like shakshuka can provide 8.5g of fibre per portion.
[1]
https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/#:~:text=Eating%20plenty%20of%20fibre%20is,of%20a%20healthy%20balanced%20diet.
[i] Fu J, Zheng Y, Gao Y, Xu W. Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms. 2022 Dec 18;10(12):2507. doi: 10.3390/microorganisms10122507. PMID: 36557760; PMCID: PMC9787832.
[ii] Saghafian, F., Hajishafiee, M., Rouhani, P., & Saneei, P. (2022). Dietary fiber intake, depression, and anxiety: a systematic review and meta-analysis of epidemiologic studies. Nutritional Neuroscience, 26(2), 108–126. https://doi.org/10.1080/102841...
[iii] Waddell, I. S., & Orfila, C. (2022). Dietary fiber in the prevention of obesity and obesity-related chronic diseases: From epidemiological evidence to potential molecular mechanisms. Critical Reviews in Food Science and Nutrition, 63(27), 8752–8767. https://doi.org/10.1080/104083...